the release of adrenaline and the stress hormone cortisol from the adrenal glands.
Our ancestors built labyrinths as early as 4,000 BCE. They exist today in churches, healing centers and backyards all over the world. Finger labyrinths, even as simple as an outline printed on a piece of paper, also have proved to be effective relaxation tools, says Neal Harris, a licensed clinical professional counselor in Barrington, Illinois. His study confi rming its relaxing effects was published in the Annals of Psychotherapy & Integrative Health. Shake (or laugh) it off. Anyone that
has ever felt like exploding from tight shoulders, indigestion, headaches or other conditions caused by accumulated stress can benefi t from Lord’s recommendation to experience a whole-body shake. “Just stand with your feet fi rmly planted and start shaking—fi rst your feet, then your legs, arms, head and neck and eventually, your whole body—for at least two or three minutes,” she counsels. “You’ll shake off all of that tension, energize every cell and probably start laughing, another great stress reliever.” A good belly laugh is likewise a
powerful stress reliever, according to a study by researchers at Indiana State University, in Terra Haute, published in Alternative Therapies in Health and Medicine. Results also showed that laughter increased production of the protective cells that boost immune function. Create a memory garden. For Sternberg, her personal place of peace is an unconscious re-creation combining the sights and smells of her grandmother’s garden with the comfortable “at home” feeling of her parents’ deck and mementos from a happy time in Crete. At the center of Sternberg’s happy memories are fragrant jasmine and gardenia trees, lavender and basil, all reminders of happy times in her life. She recalls, “It wasn’t until I was fi nished that I realized what I had done.” A review of relevant science reported in Neural Plasticity explains that the brain’s hippocampus region, a seat of memory, especially related
to place, also normally regulates the production of cortisol. But an excess of cortisol due to stress can impair its memory functions. “When we are in a place that brings happy memories to mind, we let go of stress and stop the release of cortisol,” says Sternberg. “It helps to just think of a place where we have been happy.”
She recommends creating a home space with some plants on
a windowsill, photos of happy family gatherings, fabrics or paint in beloved colors and perhaps inherited items that trigger fond memories.
Kathleen Barnes is the author of numerous natural health books, including 10 Best Ways to Manage Stress. Connect at
KathleenBarnes.com.
Music Soothes the Soul
Dozens of studies from leading institutions like Brandeis University, in Waltham, Massachusetts, the Elizabeth Seton Pediatric Center, in Yonkers, New York, and Colorado State University, in Fort Collins, show that music can offset stress, relieve pain, lower blood pressure, improve immune function and support restful sleep. So play a tune or two of much-loved music and let the calming effects induce a state of relaxation.
According to research from the American Society of Hypertension, classical music, the blues and other soothing music work best because they cause the body to release endorphins and slow breathing rates. It’s better yet if our favorite music inspires stress-releasing body movement.
Source:
GreenMedInfo.com
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